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Pico de Gallo (Fresh Salsa)

As demonstrated in the “Food, Family, Football” episode of Live It – October 2017

Watch the episode here.

Related recipe: Layered Enchilada BakeGuacamole

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  • 2½ cups Roma tomatoes, seeded and chopped
  • 1 cup finely chopped red or white onion
  • 1 jalapeño pepper, seeded and finely chopped (add more or less to taste)
  • ½ cup chopped fresh cilantro
  • 2 limes, juiced
  • Salt to taste


  1. In a large bowl, mix together onion, jalapeño, and lime juice. Let stand a few minutes.
  2. Stir in chopped tomatoes and cilantro.
  3. Season with salt to taste and serve as soon as possible. May be stored in the refrigerator for a few days, but this salsa is best when fresh.  

Nutrition Facts

Amount per serving
Serving size: ⅛ recipe

Calories  22

Total Fat  0.2 g

    Saturated Fat  0.0 g

    Polyunsaturated Fat  0.1 g

    Monounsaturated Fat  0.0 g

Cholesterol  0.0 mg

Sodium  78.5 mg

Potassium  170.1 mg

Total Carbohydrate  4.6 g

Dietary Fiber  1.1 g

Sugars  1.1 g

Protein  0.8 g

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit